1. Hip Flexor Stretch  

Grab a chair, place one leg on top, and tuck your pelvis under. Slowly lean forward into the front leg until you feel a stretch along your hip flexor. If the stretch is mild, dig your back heel into the ground and squeeze your glutes to increase the intensity. This stretch is especially helpful for those of us who sit for long periods, as it targets tight muscles at the front of the hips. Switch sides and repeat!

 

2. Cat-Cow Stretch

Start on your hands and knees. As you inhale, lower your belly, lift your gaze, and arch your back into cow pose. On the exhale, round your spine and tuck your tailbone under for cat pose. Continue flowing between these movements, following the rhythm of your breath for 5-10 cycles. This stretch increases flexibility in the spine and helps alleviate tension in the back.

 

3. Cobra Stretch

Lie on your stomach with your hands under your armpits and feet flat on the ground. Slowly straighten your arms, lifting your chest into a gentle backbend. If it feels comfortable, fully extend your arms, squeezing your glutes and bringing your big toes together. This stretch helps reverse the effects of prolonged sitting by opening the chest and extending the lower back. Repeat this 10 times, inhaling up and exhaling down.

 

Listen to Your Body

While these stretches can be very effective, always listen to your body. If you experience any discomfort or pain, please stop and check in with us. Remember, these exercises are a general guide, but your care should always be personalized.

 

Thank you for being part of our community at Forward Spine Center! If you have any questions or need further guidance, feel free to reach out. I’ll be back next month with more tips to support your health and wellness journey.

 

Dr. Madeline Klesk

Dr. Madeline Klesk

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